For TimeMetconBenchmark
Strung-Out, Backwards, and Upside-Down Fran
9-15-21
Monostructural
Gymnastics
Weightlifting
Solo
Workout Details
For Time
For Time:
1200 mRun
9Pull-Up
9Thruster
↳ 95/65 lbs (43/29 kg)
800 mRun
15Pull-Up
15Thruster
↳ 95/65 lbs (43/29 kg)
400 mRun
21Pull-Up
21Thruster
↳ 95/65 lbs (43/29 kg)
Coaching Tips
Strategy
- 1Start the runs at a manageable pace to avoid early fatigue; aim for a consistent speed across each distance.
- 2Consider breaking the Pull-Ups into sets (e.g. 3 or 5 reps) if volume becomes overwhelming, especially for the later rounds.
- 3For Thrusters, maintain a steady rhythm; pause briefly in the front rack position if needed instead of dropping the bar completely.
- 4Focus on pushing through the heels during the Thruster to maintain stability and protect your lower back.
Safety Considerations
Technical Focus
Watch for shoulder fatigue during Pull-Ups and Thrusters, which can lead to compromised form.
Recommended Warm-Up
General Warm-Up:
- 2 min easy Jog - 2 min
Mobility Work:
- 5-10 per side Shoulder Stretch
- 5-10 per side Hip Flexor Stretch
- 5-10 per side Wrist Flexor Stretch
Activation Circuit:
2 rounds- 10 Air Squat
- 20 sek Pull-Up Hang
- 6-8 Thruster (Light Weight)
Scaling Options
Intermediate
Reduce weight and reps slightly for Pull-Ups and Thrusters, and maintain run distances.
- 1
pull up
Banded Pull-Ups
- 2
thruster
Weight: 76/52 lbs (34.5/23.5 kg)
- 3
run
Scaled
Significantly reduce weight and simplify Pull-Up modifications while maintaining shorter run distances.
- 1
pull up
Ring Rows
- 2
thruster
Weight: 57/38 lbs (26/17 kg)
- 3
run
Reduce distances to 800m, 600m, and 400m.